CrossFit BFG – CrossFit Endurance WOD Metcon (Time) Memorial WOD for: PC Andrew Harper Cash in: 1k Row/Run/Ski 3 Rounds of: 28 Burpees 28 Pull ups 28 American KB swings (24/16) 28 Ab mat sit ups 28 Air squats 28 Push ups 28 Jumping lunges 28 Double unders/56 singles Cash out: 1k Row/Run/Ski
CrossFit BFG – CrossFit Handstands Practice work: Handstands 10 sets- of 30 sec holds -Freestanding in a square – Freestanding with Partners assist -Handstand hold against the wall kicking up -Handstand hold against the wall but with wall walk. Choose one. Metcon (No Measure) 12 min emom 1st min- 8 Burpees 2nd min- 40 sec…
CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Tempo lifting Cleans Snatch OHS 5×3
CrossFit BFG – CrossFit Weightlifting Strength Metcon 5 squat snatches 12 pull ups 12 dumbell hang clean and jerks 22.5/15kg 3 rounds weight for snatches per round, 70/80/90% of max snatch Weightlifting Back squats (All sets 80% and above ) 6×3 Metcon Metcon (Time) 21/15/9 Front squats 50/35kg STOH Cal row
CrossFit BFG – CrossFit Endurance WOD Metcon (AMRAP – Rounds and Reps) In pairs 2 x 18 min AMRAP Share and split the work however you like!! ( 4 min rest in between) AMRAP 1- 30 Cal Bike/Row/Ski 20 Box Jumps (24″/20″) 10 Devil press (22.5/15) 5 Muscle ups or 10 Pull ups AMRAP 2-…
CrossFit BFG – CrossFit Weightlifting 2 squat cleans 2 Jerks (Build to a max ) Metcon Metcon (No Measure) 1 rep every 30 seconds for 6 minutes Squat Clean and jerk at 85% of weight hit for complex Metcon Metcon (No Measure) 9 minute amrap Ladder rep scheme 3,6,9,etc Power snatch and OHS 30 du…
CrossFit BFG – Barbell Club Snatch Find a 1 RM snatch 10 mins to work up to a weight. Then every 2 mins x 4. You will attempt a lift. 4 attempts in total. Clean + Jerk complex 3 Power cleans 2 Hang squat cleans 1 Split Jerk Work @65-70% of your 1 rm. Focusing…